Shoulders · Bodyweight
Shoulder - Transverse Adduction
How to do the shoulder - transverse adduction, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Stand tall and raise one arm to shoulder height in front of you. Pull that arm across your body toward the opposite shoulder, using your other hand to gently press it deeper, and hold the stretch across the back of the shoulder.
- 1Feel the stretch across the back of your shoulder and rear delt
- 2Keep the working arm straight at chest height
- 3Relax the shoulder down away from your ear
Common mistakes
- Do not rotate your torso to fake more range
- Avoid shrugging the shoulder up toward your ear
- Do not yank the arm; ease into the end range
Muscles worked
The shoulder - transverse adduction mainly works the rear delts.
- Rear DeltsPrimary
- Mid TrapsMinor
Kovo programs the shoulder - transverse adduction for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.